Granola is a popular breakfast food and snack made from rolled oats, nuts, seeds, oil, and sweeteners like honey or maple syrup. It provides a hearty, crunchy texture along with protein, fiber, and other nutrients.
However, granola’s main ingredient – oats – prompts questions about whether it contains gluten, a protein found in wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, avoiding gluten is essential.
So does granola have gluten or wheat? The short answer is: it depends.
Gluten-Free Oats
Oats are naturally gluten-free. However, some oats may be contaminated with gluten because they are grown or processed near grains that contain gluten.
Many oat-producing companies today specifically grow and package oats that are guaranteed gluten-free. They follow protocols to avoid cross-contamination during farming, transportation, and processing.
So if the oats or oat flour used in granola are certified gluten-free, then the granola will not contain any gluten from the oats.
Other Gluten-Containing Ingredients
Even if a granola starts with gluten-free oats, it could still contain gluten from other ingredients added, such as:
- Barley or wheat flakes
- Malt extract or malt syrup (derived from barley)
- Couscous (made from wheat)
- Cookie, cake, or bread crumbs
- Flour like wheat or barley flour
- Cereals containing gluten
- Malt vinegar
Always check the ingredient list carefully for any sign of gluten-containing grains or derivatives. Unless the packaging indicates the granola is gluten-free or made with certified gluten-free oats, cross-contamination is also possible during manufacturing.
Homemade Granola
When preparing homemade granola, using gluten-free oats or oat flour is the first step. Make sure no other gluten grains are added.
You also need to watch for hidden gluten in ingredient sources like:
- Nuts roasted in facilities that handle wheat
- Oils processed near gluten
- Spices blended with gluten-containing ingredients
- Sweeteners like barley malt
Opting for certified gluten-free versions of all ingredients when making your own granola can help reduce the risk of gluten cross-contamination.
Reading Labels
Carefully reading the entire ingredient list and labels is a must for anyone avoiding gluten. Here are some things to look for:
- Gluten-Free label: This means the granola complies with regulations for gluten-free labeling and contains less than 20 parts per million gluten.
- “Made with certified gluten-free oats” or similar wording
- Absence of any gluten-containing ingredients
- “May contain wheat” warning if there is risk of cross-contamination
You can also check a brand’s website or contact them directly if their packaging does not provide enough information about gluten-free status.
Gluten-Free Granola Brands
Many brands now offer granola products that are specifically labeled gluten-free and made with certified gluten-free oats and ingredients. Here are some gluten-free granola options to look for:
| Brand | Product |
|---|---|
| Bob’s Red Mill | Gluten Free Whole Grain Oat Granola |
| Nature’s Path | Gluten Free Granola – Maple Pecan and Pumpkin Flax Granola |
| Kind | Gluten Free Granola – Peanut Butter Dark Chocolate and Vanilla Blueberry Clusters |
| EnviroKidz | Gluten Free Granola – Berry and Peanut Butter Panda Puffs |
| Jo’s Oat Granola | Gluten Free Oat Granola – Original and Maple Pecan Sea Salt |
| Bakery on Main | Gluten Free Granolas – Original, Apple Raisin, Cranberry Almond |
| Udi’s | Gluten Free Granola – Chocolate Almond and Wild Blueberry |
| Kashi | 7 Whole Grain Nuggets Granola – Cranberry Pecan |
With more awareness about gluten-free diets, most major grocery stores now carry selection of gluten-free granola options among their breakfast offerings.
Oat Alternatives
Besides certified gluten-free oats, some granolas substitute alternative whole grains that are naturally gluten-free, such as:
- Sorghum
- Millet
- Buckwheat
- Quinoa
- Rice
- Corn
- Amaranth
Check the ingredients list for these gluten-free whole grain options if you want to avoid oats altogether.
Conclusion
Whether granola contains gluten comes down to the ingredients used. Opting for brands made with certified gluten-free oats and labeling their products “gluten-free” is the safest route.
Carefully read ingredient labels, watch for gluten warnings, and contact manufacturers for sourcing details to determine if a granola is truly gluten-free. When preparing your own granola at home, stick to certified gluten-free components.
With diligent label reading and choosing reputable gluten-free brands, you can safely enjoy granola without gluten concerns. There are now plenty of flavorful gluten-free granolas made with gluten-free oats or alternative whole grains to suit any taste or dietary needs.